Beans, Beans, They’re Good For Your…

Did you know that the United Nations has declared 2016 the International Year of Pulses? You may be wondering what on earth pulses are and why the UN is so excited about them. Read on to find out why these tasty foods are good for both you and the planet.

You may not know it, but you’re probably pretty familiar
with pulses already. Pulses are
edible seeds that grow in a pod. Beans, peas, and lentils are all types of
pulses. Nutritionally, pulses are an excellent source of protein and provide
important nutrients like iron, zinc, fiber, potassium, and folate. This is an
unusual combination of nutrients to find in a single food—typically, people eat
both meat and vegetables to get this array of nutrients. Because of this, legumes
(the family that includes pulses) are considered part of both the protein and
the vegetable food group according to the 2015
Dietary Guidelines for Americans. This makes them a great option for people
who don’t eat meat, but their health benefits make them a good choice for any
diet.

One of the best things about pulses is their status as a
heart-healthy protein source. Like
fish, pulses are naturally low in saturated fat. They’re also high in a
particular kind of fiber called soluble fiber that can decrease
your LDL cholesterol (aka “bad” cholesterol) leading to a lower risk of
heart disease. On top of all that, they contain potassium, which may help lower
blood pressure. Just be sure to rinse canned beans and choose low sodium
versions whenever possible. (We’ll write more about why and how to limit sodium
next week).

In addition to their heart health benefits, pulses are also
linked to a lower risk of type 2 diabetes and some forms of cancer. Plus, their
protein and fiber content may make them helpful for weight control.

The UN didn’t only decide to focus on pulses in 2016 because
they’re nutrition powerhouses. The UN is promoting pulses as a sustainable food
source that can help ensure everyone worldwide has enough healthy food to eat. For example, this
UN infographic shows that pulses use much less water to produce compared to
other protein sources like chicken and beef, helping stretch resources farther.
They are also a very affordable protein source that can be farmed in many
different conditions that may not be suitable to other crops. Even if you’re
not a vegetarian, consider serving beans, peas, or lentils for a weekly Meatless Monday meal to reap the
health and sustainability benefits.

If sitting down to a big bowl of beans or a lentil stew
doesn’t appeal to you, it may help to think outside the box. This
article provides suggestions to help make beans more appealing to kids, but
their tips work for adults too. Try hummus, which is made of chickpeas, as a
dip for veggies or whole grain crackers. Add beans next time you make chili or
tacos. Roast
chickpeas with spices and have them as a snack, side dish, or salad
topping. And if pulses don’t agree with you, try the strategies in this
handout to make them easier on your digestive system.

Check out the recipes section of our site
for more tasty ways to use beans, peas, and lentils. We hope you’ll give them a
try in 2016!